4 sets of near-max reps on push-ups and pull-ups
Tabatas on bike
Walk
SSB Squat: (beltless, on different SSB which was odd) 10 x 60kg, 8 x 100kg, 6 x 130kg, 15 x 60kg
OHP: 10 x 50kg, 8 x 60kg, 6 x 70kg
Leg Press: 1 x 12
Hamstring Curl: 2 x 12
Machine Pulldown: 4 sets ramping
Machine OHP: 2 x 15
Fat Bar CG Bench: 3 x 6 x 60kg (paused, explosive)
Incline DB Curl: 2 sets to failure
Right, been busy and missed recording a few sessions, but been training most days with a kind of whole body approach plus cardio. Currently on a short fat loss phase, looking to get down to around 9% bodyfat.
Iāll start back where I can remember:
Deadlift: to 170kg for a few, then down for speed reps
OHP
Accessories
Bike: 25 mins varied pace
Squat: to 20 x 120kg
Leg Press
Hamstring Curl
CG Bench: 4 sets
Lat Pulldown
Extrasā¦
Bike: 20 mins varied pace
HB Squat: to 5 x 5 x 120kg, short rests
BtN Press: to 5 x 5 x 60kg
Extrasā¦
Bike: 25 mins varied pace
Deadlift: to 3 x 100kg, 3 x 140kg, 3 x 180kg, 1 x 200kg, 5 x 140kg
Leg Extensions
Leg Press: 3 sets to failure
DY Row: 2 x 15
Abdominal Crunch Machine: 2 sets to failure
Push-Up: 1 set of 130
Bike: 20 mins varied pace
Semi-CG Bench: 10 x 70kg, 8 x 100kg, 6 x 110kg, 2 x 120kg, 10 x 90kg
Machine High Incline Press: to 4 x 5 x 130kg, 12 x 90kg
Lat Pulldown: 3 sets, strict
DB Seated OHP: 1 set
Bike: 20 mins varied pace
Deadlift: (beltless) to 6 x 6 x 140kg
BtN Press: to 3 x 5 x 80kg, 2 x 3 x 90kg, 6 x 60kg strict
Resting today I think, been training a lot this last week.
Deadlift: (beltless) 5 x 130kg, 7 x 5 x 150kg
Hamstring Curl: 2 sets to failure
Ab Crunch Machine: 2 sets to failure
Decided to follow Smolov Jr for deadlift. Max is set all the way down at 200kg to keep it within reach to begin with and avoid having to use a belt or straps all the time (my old belt is now too big for me and I can never be bothered to bring one unless itās necessary anyway). If the weights keep moving easily I might add 10kg both weeks, weāll seeā¦
Ended up training with someone else, so slightly different sets and reps today.
Deadlift: (beltless, straps when hands started bleeding) 2 x 160kg, 4 x 5 x 180kg then a couple of singles to practice set up
Hamstring Curl: 2 sets
Ab Crunch Machine: 2 sets to failure
Leg Press: 2 sets to failure
Stationary Bike: 25 mins, intense
Deadlift: (beltless) 3 x 110kg, 4 x 3 x 190kg
BtN Press: 5 x 70kg, 2 x 3 x 90kg, 5 x 70kg
Low Iso-Lateral Chest Press: 3 sets, last to failure
Incline DB Press: 2 sets to failure
Pull-up: 2 sets
Ab Crunch Machine: 2 sets
Been really busy so havenāt bothered updating, but training going pretty well. Still just training as a hobby right now, not looking to compete in the near future, but might do a small deadlift / log press event thatās being run before Christmas if I get the chance as it sounds fun! Loads of overhead pressing at the moment, and general stuff like high bar squats and deadlifts of course.
Been hitting 5 x 80-90kg BtN press followed by 5 x 140kg high bar atg beltless squats to start most sessions for overall strength. Not sure of bodyweight but definitely leaner than before and somewhere around 87-88kg at 6ā1" / 185cm.